CrossFit Funky of Brookfield Workout of the Day

CrossFit Funky WOD- Feb. 12th, 2014

Strength

  • Weighted pull ups 5 x 5 (if not able to do weighted pu’s work on strict or strict  banded pull ups 5 x 10)

WOD

3 rds. for time of the following:

  • 30 single arm dumbbell snatch alternating arms(60/30)
  • 50 push ups
  • 70 double unders.

CrossFit Funky WOD- Feb. 11, 2014

Skill

  • Developing the handstand push up

Workout

With a continuously running clock perform 1 clean + jerk the first minute, 2 the second minute, 3 the third minute and so on until you cannot perform the number of clean + jerks in the minute you are on. If you do not get to the round of 6 you owe 50 burpees, if you do not get to the round of 8 you owe 35 burpees, if you do not get to the round of 10 you owe 20 burpees. The weights are 135/95.

CrossFit Funky WOD- Feb. 10th, 2014

Strength

  • Bench Press
  • 5×5

Workout

  • Max plank
  • 1000 m row
  • 50 ball slams(12/20)
  • 1000 m row
  • max plank
    (for this workout time max planks separate from rows and ball slams, subtract plank times from rest of workout to get your finish time.)

– Coach Thundercloud

CrossFit Funky WOD- Feb. 8th, 2014

Strength

  • Back Squat
  • 5×5

Workout

  • 15 minute AMRAP
  • 20 situps
  • 15 push press (75/45)
  • 400 M row

– Coach Thundercloud

CrossFit Funky WOD- Feb. 7th 2014

Strength

  • Clean & Jerk

Workout

  • 100 of each for time…
  • Squats
  • AbMat Sit-ups
  • Push-ups
  • Pull-ups
  • BONUS WOD (Performed simultaneously with above WOD)
  • EMOM- 2 Clean & Jerk (95/65)

– Coach Thundercloud

Group Fitness Brookfield

CrossFit Funky WOD- Feb. 6th, 2014

Strength

  • Front Squat
  • 5×5

Workout

5 Rounds For Time of:

  • 1-Minute Heavy Farmer Carry (75/45)
  • 1- Minute Box Jumps (24/20)
  • 1-minute Row Sprints
  • 1-minute L-Sit (or knees to chest)
  • Rest 30 seconds between each round.

– Coach Thundercloud

CrossFit Funky WOD- Feb. 5th 2014

Strength

  • Push Press
  • 5×5

Workout

  • Fran
  • 21-15-9
  • Thrusters (95/65) & Pull-ups

– Coach Thundercloud

CrossFit Funky Brookfield - WOD

CrossFit Funky WOD- Feb. 4th, 2014

Skill

  • Double Unders

Tabata- Total # of Reps

  • Squats
  • Kettle Bell Swings (1/1.5 pood)
  • Burpees
  • Double Unders
  • Rest 1 min between each exercise

– Coach Thundercloud

CrossFit Funky Brookfield, wi

CrossFit Funky WOD- Feb. 3rd, 2014

Strength

  • Deadlift 5 x 5

Followed by 4 Rounds for Time of:

  • 30 med ball overhead lunges(20/12)
  • 15 hang cleans (95/65)
  • 20 push ups

– Coach Thundercloud